What are the lowest calorie soups for a healthy meal?

November 29, 2025 •

4 min read

Research suggests that regularly consuming soup may be linked to a lower risk of obesity. For those looking to manage their weight or simply eat healthier, knowing what are the lowest calorie soups can be a game-changer, providing a filling and nutritious meal without excess calories.

Quick Summary

This article explores the most diet-friendly soups, focusing on broth-based and vegetable-packed options that are low in calories but high in nutrients. It details the benefits of these soups for weight management, provides simple recipe ideas, and explains how to customize them for a filling meal.

Key Points

Start with Broth: Use water-based broths (chicken, vegetable) instead of creamy bases to drastically reduce calories.
Load Up on Veggies: Pack your soup with low-calorie, high-fiber vegetables like cabbage, cauliflower, and spinach for satiety and nutrients.
Add Lean Protein: Incorporate lean protein sources like lentils, beans, or shredded chicken to make the soup more filling and satisfying.
Enhance Flavor Naturally: Use herbs, spices, garlic, and onions for flavor instead of high-fat ingredients or excess sodium.
Cream Without Cream: Achieve a creamy texture by pureeing cooked vegetables, such as cauliflower or butternut squash, with an immersion blender.
Choose Simple Recipes: The simplest recipes, like basic broth or vegetable soup, are often the lowest in calories.

The Importance of Broth-Based Soups

When it comes to keeping calories to a minimum, the base of the soup is the most critical factor. Creamy soups, thickened with heavy cream, butter, or cheese, can quickly become high in fat and calories. In contrast, broth-based soups offer a flavorful, hydrating, and low-calorie foundation. These can be made with chicken, vegetable, beef, or bone broth, each providing a rich flavor profile with minimal calories. A simple chicken broth, for instance, can contain as little as 15 calories per cup.

Benefits of low-calorie soup

Hydration: Soups are high in water content, helping you stay hydrated throughout the day.
Satiety: The combination of water, fiber from vegetables, and protein makes soup incredibly filling, which can help curb overeating.
Nutrient-Dense: By loading up a broth with a variety of fresh vegetables, you can create a meal packed with vitamins, minerals, and antioxidants.
Versatility: The ability to add lean proteins, legumes, or whole grains allows for a wide range of nutritious and satisfying meal options.

Low-Calorie Vegetable Soups

Vegetable soups are a cornerstone of a healthy diet, particularly for weight management. They can be endlessly customized based on seasonal availability and personal preference. The key is to avoid high-fat additions and focus on fiber-rich vegetables. Popular choices include cabbage, cauliflower, and spinach, which are naturally low in calories but high in essential nutrients.

Types of vegetable soups

Cabbage Soup: A classic for weight loss, cabbage soup is extremely low in calories and packed with vitamin C and fiber. It's highly hydrating due to its high water content.
Cauliflower Soup: When pureed, cauliflower creates a surprisingly creamy texture without the need for high-fat dairy. A simple cauliflower soup can be as low as 25 calories per 100 grams.
Tomato Soup: Homemade tomato soup, especially when made from fresh tomatoes and herbs, is a nutritious, low-calorie meal rich in antioxidants like lycopene.
Miso Soup: This Japanese staple is typically low in calories and features beneficial probiotics from fermented soybean paste. Adding seaweed and tofu increases its protein and nutrient content.

Adding Lean Protein and Fiber

To make your low-calorie soup more substantial and filling, incorporating lean protein and high-fiber ingredients is crucial. Beans and lentils are excellent plant-based options that boost both protein and fiber. Lentil soup, for example, is naturally low in calories but rich in protein and fiber, promoting a feeling of fullness. Similarly, adding white beans, chickpeas, or lean shredded chicken to a broth-based soup can turn it into a satisfying and complete meal.

Comparison of Low-Calorie Soups


Soup Type	Primary Ingredients	Calories (Approx. per 8oz cup)	Key Benefits	Best For
Chicken Broth	Chicken stock, herbs	15	Highly hydrating, low cal base	Adding to other ingredients
Vegetable Soup	Mixed vegetables, broth	67	Vitamin-rich, high fiber	Satiating, simple meal
Miso Soup	Miso paste, water, tofu, seaweed	65	Probiotic-rich, umami flavor	Light, savory meal
Lentil Soup	Lentils, vegetables, broth	167 (per serving)	High protein, high fiber, very filling	Hearty, satisfying meal
Tomato Soup	Tomatoes, broth, herbs	74	Antioxidant-rich (lycopene)	Low-cal comfort food
Cabbage Soup	Cabbage, other vegetables, broth	Low, high water content	Very low calorie, hydrating	Cleansing diet, quick meals

Simple Preparation Tips

To maximize flavor in your lowest calorie soups without adding unhealthy fats, consider these tips:

Sauté with care: Instead of oil, use a low-calorie cooking spray or water to sauté your aromatic vegetables like onions and garlic.
Season generously: Use fresh herbs, spices, and a dash of lemon juice or apple cider vinegar to enhance flavor.
Roast vegetables: Roasting vegetables like butternut squash or cauliflower before adding them to your soup can bring out their natural sweetness and add depth of flavor.
Use an immersion blender: For a creamy texture without the cream, use an immersion blender to puree some or all of your vegetable-based soup.

Conclusion

Making the lowest calorie soups is about building a flavorful meal from the bottom up, focusing on a broth base and nutrient-dense vegetables. By prioritizing fresh, whole ingredients and using smart cooking techniques, you can create satisfying and healthy meals that support your wellness goals without compromising on taste. Broth-based, vegetable, and lentil soups are among the most effective choices for a diet-friendly option that is both filling and delicious. For further nutritional information on specific ingredients, consult reliable sources like the USDA's FoodData Central at https://fdc.nal.usda.gov/.

Additional Low-Calorie Soup Varieties

Gazpacho: This cold, raw vegetable soup from Spain is perfect for warm weather, offering a refreshing and hydrating meal.
Egg Drop Soup: A simple and light Chinese soup featuring wispy eggs in a savory broth, providing a protein boost with minimal calories.
Asparagus Soup: A super-green soup made by pureeing asparagus with a vegetable broth and a few simple seasonings for a fresh, low-calorie dish.
Black Bean Soup: A hearty, plant-based soup rich in fiber and protein, often made with black beans, broth, and seasonings.

Frequently Asked Questions

The lowest calorie soup base is a simple broth, such as chicken, beef, or vegetable broth. These water-based options contain very few calories compared to creamy bases made with milk or cream.

While some canned soups are marketed as low-calorie, many are surprisingly high in sodium and preservatives. Always check the nutrition label and opt for brands that offer "light" or "healthy request" versions, or make your own for better control.

You can create a creamy texture without heavy cream by pureeing cooked vegetables, such as cauliflower, butternut squash, or broccoli, directly into the soup using an immersion blender.

Excellent vegetarian options include lentil soup, cabbage soup, tomato soup, and miso soup. These are all naturally low in calories, high in nutrients, and can be customized easily.

Yes, incorporating low-calorie, nutrient-dense soups into your diet can aid weight loss. Soups are filling due to their high water and fiber content, which helps reduce overall calorie intake.

For the lowest calorie soup, avoid high-fat ingredients like heavy cream, butter, full-fat cheese, and fatty cuts of meat. Also, be mindful of excessive salt and added sugars.

To add protein, you can include lean sources such as shredded chicken breast, tofu, lentils, or beans. These ingredients will help make your soup more substantial and filling.